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Medically reviewed by Erika Prouty, PharmD
- Foods high in fiber, phytic acid, and oxalates decrease magnesium absorption.
- Drinking alcohol and caffeine can increase magnesium excretion, which affects its benefits.
- Taking magnesium separately from these foods and drinks can help improve its absorption.
Taking magnesium with certain foods and drinks can interfere with how well your body absorbs it. Your body needs this mineral to control blood pressure, stress, and muscle and nerve function.
1. High-Fiber Foods
Fiber-rich foods are excellent for overall health. However, avoid combining them with magnesium supplements.
“It’s best to avoid foods high in fiber when taking magnesium,” Leigh Erin Connealy, MD, medical director at Center for New Medicine, told Health. “The fiber can bind to magnesium, moving it through the digestive system while preventing it from being absorbed into the bloodstream."
Eating a diet rich in magnesium can usually compensate for decreased absorption from high fiber intake. However, avoid taking magnesium supplements with high-fiber foods to maximize benefits.
2. Foods High in Phytic Acid
Phytic acid is a compound found in high-fiber foods, like beans and grains.
"Foods with high phytic acid include whole grains, legumes (like beans and lentils), and nuts and seeds," Jobby John, PharmD, CEO and founder of both Lake Hills Pharmacy and Nimbus Healthcare, told Health.
“When you consume it at the same time as your magnesium supplement, the phytic acid essentially 'grabs onto' the magnesium, creating an insoluble compound that your body cannot absorb,” said John.
“Some foods high in phytic acid include nuts and seeds, like almonds, peanuts, chia seeds, and flaxseeds, beans, and whole grains, like brown rice, corn, and quinoa,” said Dr. Connealy. “To get the most out of magnesium supplements, wait around two hours between taking magnesium and enjoying these foods.”
3. High-Oxalate Foods
Some foods, such as spinach, are high in antinutrient compounds called oxalates. Oxalates bind to minerals in your digestive system, making it more difficult for your body to absorb them.
“Similar to phytic acid, oxalic acid can bind with magnesium in the intestines,” said John. “This forms magnesium oxalate, a compound that isn't absorbed as well, meaning you get less of the mineral into your system."
“Foods particularly high in oxalates include spinach, rhubarb, beet greens, and almonds,” Helen Tieu, RD, certified diabetes educator and founder of Diet Redefined, told Health.
Avoid eating high-oxalate foods close to when you take your magnesium supplement to prevent decreased magnesium absorption.
4. Alcoholic and Caffeinated Drinks
Alcohol and caffeine increase the urinary excretion of minerals, like magnesium.
“Excessive alcohol consumption can interfere with magnesium absorption and also increase its excretion by the kidneys, which may lead to deficiencies,” said John.
Excessive alcohol intake can counteract the benefits of magnesium supplementation and can lead to health issues like severe vitamin and mineral deficiencies, liver disease, and more.
Consuming large amounts of caffeine can also reduce magnesium absorption in the digestive tract and increase its excretion.
For overall health and to support optimal mineral absorption, it’s best to limit your intake of alcoholic beverages and to avoid drinking high amounts of caffeine.
5. Soda
Soda contains phosphoric acid, a phosphorus-based compound that binds to magnesium, forming compounds the intestines cannot absorb. This decreases the amount of magnesium available to the body.
Phosphoric acid can also interfere with calcium absorption. Calcium and magnesium are critical for bone health, and drinking too much soda can lead to bone issues, including an increased risk of fractures.
To support optimal mineral absorption and overall bone health, it’s best to limit your intake of soda and avoid drinking soda while taking mineral supplements.
Why Do Some Foods Block Magnesium Absorption?
Magnesium is primarily absorbed in your small intestine. Certain foods and beverages contain compounds that interfere with how well your body absorbs magnesium.
For example, foods high in fiber, phytic acid, or oxalates can decrease magnesium absorption. Substances like caffeine and alcohol can increase magnesium excretion through the urine.
The good news is that you can support optimal magnesium absorption and maintain healthy magnesium levels by following a few helpful tips, like taking your magnesium supplement separately from the foods and drinks mentioned above and avoiding excessive intake of alcohol and caffeine.
Read the original article on Health
